Low testosterone in men is a consequence of:
- Reduced muscle volume and strength.Testosterone has an anabolic effect, i.e.responsible for muscle growth and strength.Therefore, with low testosterone, there is a decrease in muscle mass and strength.
- Decreased libido and erectile dysfunction.Since testosterone is responsible for sexual desire, along with its decline, a weakening of sexual desire is observed.
- Increased irritability.
- Increased deposition of excess fat.A lack of testosterone slows down your metabolism, which subsequently leads to fat storage.
- Reduction of hair.Hair on the body and face is one of the sexual characteristics of a man.
- Gynecomastia (breast growth in men).It is observed with a strong and prolonged decrease in testosterone.
Vitamins and minerals necessary for strength
Sexual function and sexual desire are directly related to the level of the male sex hormone testosterone.Low levels of testosterone in the male body cause a decrease in strength and sexual performance.It is important to supply the body with building material for the formation of a testosterone molecule.
Food should contain all the nutrients necessary for the body, especially vitamins and minerals necessary for strength, the most important of which are zinc, selenium, vitamins E, B, C. The diet should include foods that increase testosterone and exclude foods that lower testosterone.
Being overweight not only reduces the level of testosterone, but also increases the level of estrogen - female sex hormones, the excess level of which leads not only to erectile dysfunction, but also to a deterioration in the general health of men.Estrogens in the male body further suppress testosterone production.In addition, excess weight leads to cardiovascular diseases and diabetes, which are also serious factors that reduce strength and threaten health.
Zinc
Zinc is a building material for testosterone, i.e.Without zinc, the testosterone molecule is not formed.Therefore, if there is no zinc, there is no testosterone;if there is no testosterone, there is no strength.Zinc increases sperm motility and has a preventive effect against prostatitis.Zinc is also necessary for normal development, growth and immunity.
- Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimps, garlic, nuts, egg yolk, squid, anchovies.
- Daily dose of zinc for men: 15 mg.
Selenium
Selenium is also a very important mineral for men.Selenium affects reproductive function and will be very useful for men suffering from infertility, as selenium improves sperm quality.Selenium is involved in the biosynthesis of testosterone and supports the function of the reproductive organs.
- Products containing selenium: garlic, eggs, shellfish (fish, squid, shrimp), brown bread, corn, tomatoes.
- Daily dose of selenium for men: 55-70 mcg.
Vitamin C
In addition to the main functions of maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including to the genitals.Increases testosterone synthesis.It is a prophylactic agent against prostatitis.
Products containing vitamin C: cabbage (fresh and pickled), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
Vitamin E
A natural antioxidant that promotes cell renewal and increases their resistance to destruction.Normalizes capillary permeability, which leads to improved blood circulation, including to the genitals.
- Products containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onions.
- Daily dose of vitamin E for men: 30 mg.
B vitamins
Increases the synthesis of the most important male sex hormone - testosterone.Protects the liver, restores the human energy structure.They participate in 15,000 biochemical processes that occur in the human body.
- Products containing group B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- The daily dose of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
You should not rely exclusively on vitamin-mineral complexes of pharmaceutical origin, as some synthetic vitamins do not work properly in the body (e.g. vitamin C or ascorbic acid).Vitamins and minerals obtained from natural foods are more effective than their synthetic counterparts.
Exercises to increase strength
A sedentary lifestyle contributes to a decline in strength.It has been noted that representatives of sedentary occupations have a more pronounced tendency to decrease in strength than representatives of occupations whose occupations are associated with physical activity.
Physical exercise and weight training help increase testosterone.This applies to a moderate training plan (3-4 per week).Conversely, excessive physical activity and daily strenuous exercise can cause low testosterone.
Special exercises to increase strength are aimed at increasing blood circulation in the pelvic organs and training the potency muscle - the pubococcygeus muscles.By performing the exercises, the pubococcygeus muscle is trained, which is responsible for raising the penis during an erection.The better the pubococcygeus muscle is trained, the stronger and longer the erection.This is because blood flow to the genital area increases and the penis becomes more filled with blood.
Exercise 1. "Pelvic rotation"
IPFeet shoulder width apart, hands on waist.We begin to rotate the pelvis clockwise or counterclockwise.Make at least 10 rotations in each direction.
Exercise 2. "Parade step"
IPFeet shoulder width apart, hands on waist.We begin to walk, lifting our knees high, as if pressing them to the stomach.
Exercise 3. "Hold the stone"
IPKnees slightly bent, hands on waist.Now bend the knees more and tense and relax the gluteal muscles several times as much as possible.Return to the starting position.
Exercise 4. "Bridge"
IPLying on your back, arms along your body, knees bent and feet resting on the floor.Lift the pelvis as shown in the figure.
Exercise 5. "Bicycle"
IPLying on your back, arms along your body, knees bent and feet resting on the floor.We begin to rotate our legs and imitate riding a bicycle.
Exercise 6. "Muscles of strength"
The main exercise that directly affects the pubococcygeus muscle.
IPThe same as in the previous two exercises.We begin to stress the pubococcygeus muscle.We focus on the strength of the tension and not on the number of repetitions.
Exercise 7. "Vacuum cleaner"
IPSitting on a chair with his chest forward, shoulders slumped.We begin to suck in the area between the testicles and the anus and mentally imagine that we are sucking buckwheat porridge spread on a chair.At the same time, the muscles of the buttocks should not be tensed.
Exercises must be performed 2 times a day, morning and evening.We perform each exercise at least 10 times, gradually increasing the load.
Get at least 8 hours of sleep a day.Sleep should take place under optimal conditions in complete silence and darkness.
When the body is exposed to any experiences or stress, the sexual function is inhibited.This is due to the ancient fertilization mechanism, the essence of which is to ensure that offspring are born under the most favorable conditions.